Random Running Tips...
- Don't fight the wind
- Wear good shoes that you were fitted for (bigger and wider than normal shoes to compensate for swelling)
- Relax - stay loose during the run
- If you're hungry, eat. Don't wait!
- Run against traffic
- Warm up then stretch
- There's no such thing as junk miles
- Even if you are tight on time, run what you can.
- Good energy bar for fuel - under 230 calories and less than or equal to 4 g fat
- Build base miles first then add in hills, pace, speed & race strategy
- Consistency is important
- At least 1/4 of your weekly miles need to be quality miles
- Think big, act small (Plan 3 weeks but think about months)
- First signs of injury (3-5 days rest is better than being forced to take a month)
- Hills for resistance!
- Chest up, hips forward & push off strongly
- Allow 6-10 workouts before improvement
- Never run over 3 hours straight for training
- Iron & vitamin C will help prevent anemia
- Squinting your eyes wastes energy
- The last 6 miles needs a special emotional & physical reserve
- Lacing your shoes with heel lock is clutch
- Rotate shoes for types of runs
- Periodize your racing year for better outcomes
- Don't fight the trail
- Slow down and try heart rate training in order to not overwork your heart
- Sleep & rest are equally important to a training schedule as the running
- Quality training + quality nutrition + quality rest = Quality Results
- 2 weeks after an overuse injury begins is when we generally start to feel it
- 1 day of detraining = 1 day of retraining
- Watch iron levels while training
- Practice everything prior to race day
- Trust in your training
- If you run the same path, be aware of slants or other quirks that could cause you injury.
- Build a training and racing routine
- Pack the closet when traveling to run a race
- Remember to trim your toenails
- Nice socks are worth it to help with not blistering.
- Don't fear rain running! They can be some of the best runs ever. Just don't forget a hat or visor to keep the rain out of your eyes.
- Try to run on different surfaces each week
- Most of your runs should be EASY running. It's how you build your foundation and then maintain it.
- Running shoes break down faster if you wear them around normally
- If running alone, be sure to have some sort of ID on you whether it be a tag, bracelet or something else
A lot of these tips were found at https://www.menshealth.com/fitness/101-running-tips and Kara Goucher's Running for Women book.
Happy Running Friends!
"Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction" - William James